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This vegetable and its juice are extremely beneficial for health. It is low in calorie, high in water content, high in fibre, very low in fat and cholesterol. It has iron and vitamin C.It is suitable for hypertensive patients because of its high potassium content. Per 100 gram of it contains 85 mg of potassium.

Bottle gourd, being alkaline in nature, helps in reducing the acidity of urine and has a cooling effect in summers. Its water content keeps the body hydrated. No doubt its a favourite vegetable in the summer season. Consuming its juice has lots of health benefits. If the liver is inflamed due to any condition, it helps the liver to come back to its normal condition. The juice is very healthy for the heart and high blood pressure, thus a cardio tonic. Nothing like an organic bottle gourd.

Fruits are extremely beneficial for good health. Few body conditions allows one to eat them in less quantity, otherwise fruits never overload the body with extra digestion work, keeping the body less stressed.

Fruits are packed with nutrients, antioxidants, fibre and potassium and all these are very useful to the body compared to many foods overloaded with calories. Fruits are low in calories, help in weight-loss and at the same time filling. But at the same time it wont be correct to live only on fruits and miss out other important foods to give our body the right balance.

Let's discuss few fruits and their benefits.

BANANAS

There is a myth pertaining to this fruit that it is fattening. Infact bananas are full of vitamin B6, Potassium and Fibre thus help in reducing the risk of heart disease. If we consume one banana a day, we need not worry about weight gain.

POMEGRANATE

Its red juice is full of polyphenol antioxidant. It reduces the LDL in the blood thus is heart healthy. It removes toxins from the body and improves the blood flow.

PAPAYA

This is one fruit which is full of health benefits. It has an enzyme called papain which helps in digestion. It has fibre, vitamin C and carotenes.

BLUEBERRIES & STRAWBERRIES

High in antioxidant, consuming blueberries keeps the fat cells from accumulating in the body thus aiding weight loss.

Eating strawberries produces a hormone known as adiponectin and leptin which increase metabolic rate helping in fat burning property. They are also anti inflammatory healing internal injuries.

GRAPEFRUITS

This highly fibreous fruit is helpful in fat burning. Consume it during breakfast for full benefits.

KIWI

This fruit with sweet and sour flavour is full of vitamin C and antioxidants. The black seeds within are insoluble fibres aiding to no constipation.

APPLE

This fruit is low in calorie and high in fibre. It contains vitamin, minerals and iron, also helps in slimming down the body.

This has been a common question to body builders and health freaks as to eat what between the two. As both these options are popular for high protein content. Well the fact is that both are health friendly, also they are low in calorie and high in protein contents compared to other common foods eaten on a daily basis. Protein, is known as the building block for the body is used in cells, organs and skin. So for a healthy body the requirement of protein is ample. From 0.8 grams/ per kg body weightto 1.8 gram/ per kg body weight for body builders. For vegetarians the protein rich foods are soya, legumes, milk and milk products, different nuts. For non vegetarians the options other than the above options are all meats and eggs. Let us compare the two most common foods , which is eggs andchicken.

100 grams of egg contains 14 grams of protein, 10 grams of fats, 120 milligrams of sodium, 369 milligrams of cholesterol, where as 100grams of chicken contains 26 grams of protein, 4 grams of fats, 50 milligrams of sodium, 73 milligrams of cholesterol. Doubtless chicken is a healthier option compared to egg, but we cannot ignore the health benefits of an egg which contains vitamin B2, B6, B12, and vitamin D. Egg also contains minerals like zinc, iron and copper which are important for good body functions. 100 grams of chicken contains 153 where as 100grams of eggs contains 155 calories.

Both are almost equally healthy, still the key to good health is eat everything moderately.

Lactose intolerance means the body cannot easily digest lactose, a type of natural sugar found in milk and dairy products. This is not the same thing as food allergy to milk. Ideally when the natural sugar of milk moves through the intestine not getting digested then it creates discomfort like pain, gas and bloating. All this is due to the lack of enzyme called lactase, which digests the milk sugar lactose. The above symptoms can be mild or severe depends on how much lactase the body is making. If it makes little lactase then one can ingest some milk or its products.

This condition can be by birth or developed later in life, and every lactose intolerant person is different from the other. One may digest a little milk and the other may not at all digest. Some people can digest some milk with out any symptoms and other might develop symptoms like throwing up, flatulence, and uneasiness. Some people tolerate curd and cheese though they have same amount of lactose as milk. One can keep trying eating some milk products in small amount to check if it is getting digested. One special care has to be taken in lactose intolerant people and that is that should be able to get enough calcium and vitamin D from other food products. The foods they should eat are soya and its products, spinach, different fishes, broccoli, oranges, lettuce, dark green vegetables, calcium fortified breakfast cereals, fruit juices, chicken eggs and liver.

Remember lactose can be in small portions in commercial food products. So recognize them to avoid them. For example they are breads, bakery product, pancakes, biscuits, salad dressings, protein powder and bars, doughnuts, instant foods and soups, powdered coffee creamers.

Celiac disease is an autoimmune disorder which affects the small intestine and gluten sensitivity is a condition where the lining of small intestine gets inflamed and damaged, becomes hard enough for the nutrients to get absorbed thus leaving the body under nourished.

Non celiac gluten sensitivity or also called as glucose intolerance is a disorder where the intestine is irritated with gluten rich foods and one can suffer from abdominal pain, bloating, irregular bowel movements, nausea.

Wheat allergy causes the immune system to respond to a food protein because it considers it dangerous to the body when it actually isn’t. This immune response is often time-limited and does not cause lasting harm to body tissues.

The best way to remain healthy in above condition is to remain gluten-free through out. Avoid wheat, rye, barley and its by products. Avoid all the commercial foods available in the market which contains the above grains. This can be breads, cakes, biscuits, breakfast cereals. Always read the ingredients before buying these products. Even if these grains are in small quantity , avoid buying them as they can irritate the gut.

In this condition one can eat all corn and corn products, rice and rice products, amaranth, arrowroot, buckwheat (kasha), cassava, flax, millet, quinoa, sorghum, soy, tapioca, all foods made from gluten-free grain, nuts, beans and coconut.

As winters approach, the seasonal change brings in breathing difficulty, cold, coughs, sore throat, sinusitis, specially when the body's immunity is not high, all of these keep bothering through out the winter season. Some diet changes really help increasing the immunity. Like a high intake of vitamin C really helps. So, do not forget to take Amla in this season. A mixture of honey and ginger helps the respiratory disorders to be at bay.

Another problem commonly seen is blocked nose . Take steam regularly, add eucalyptus oil and mint leaves in the water used for steam. Make a habit of gargling regularly with warm salty water to keep the throat clean.

Take warm lemon water once a day as it is high in vitamin C which again increases immunity. Use black pepper in foods and seasonings. Usage of cloves , cumin seeds, kesar/ saffron, cardamom is also beneficial in this season.

Some weight gain is expected in this season. Since our aim is to increase the immunity, it is fine as we want a healthy body which does not fall sick again and again